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Roads, trails, tracks - we run everywhere


Your Week in Training Jun 16 - 22

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Chris Coleman
Jerry
Mike MacLellan
Michele "1L" Keane
KBFitz
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Your Week in Training Jun 16 - 22 Empty Your Week in Training Jun 16 - 22

Post  KBFitz Sun Jun 22, 2014 6:13 am

Day miles  type .
Mon     - 
Tue     - 
Wed     - 
Thu     - 
Fri     - 
Sat     4  speed 70°F 2 x 700m hill repeats 5% average grade.
Sun     -        Danced with many in Abuja as Nigeria won. Drink and song trumped running.
Week    4
YTD   874
KBFitz
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Your Week in Training Jun 16 - 22 Empty Re: Your Week in Training Jun 16 - 22

Post  Michele "1L" Keane Sun Jun 22, 2014 10:13 am

Funny, I can picture you whooping it up in Nigeria, Kevin.

Mon - Day off
Tues - 6 miles with 5 x 2 min hills, Very hot and humid.  Core & strength
Wed - 4 miles easy
Thurs - 4 miles easy between storms
Fri - Day off, all day meeting
Sat - 12 miles easy
Sun - 5 miles easy

WTD:  31 miles
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Your Week in Training Jun 16 - 22 Empty Re: Your Week in Training Jun 16 - 22

Post  Mike MacLellan Sun Jun 22, 2014 3:27 pm

M - 5.5mi recovery + 17.5mi spin with Aileen
T - 8mi easy
W - 6.5mi easy
Th - 15mi hike up a mountain with Aileen
F - weights
S - 7mi easy w/ 1mi hard + weights
S - 12mi LSD

Total ~54mi
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Your Week in Training Jun 16 - 22 Empty Re: Your Week in Training Jun 16 - 22

Post  Jerry Mon Jun 23, 2014 8:59 am

45

Planned to run 15 Sunday, but it was raining, not my fault.

And I did change door lock to a password one. No more key to carry...
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Your Week in Training Jun 16 - 22 Empty Re: Your Week in Training Jun 16 - 22

Post  Chris Coleman Mon Jun 23, 2014 9:28 am

Mon: nil
Tue: 5.5 mi easy, 100˚
Wed: 5 mi nearly MP, 95˚
Thu: nil
Fri: 20 mi slow (800 ft climb then descent) mountain trail, 97˚
Sat: nil
Sun: 8.5 mi exploring English countryside, 61˚

Total: 39 miles.
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Your Week in Training Jun 16 - 22 Empty Re: Your Week in Training Jun 16 - 22

Post  Jim Lentz Mon Jun 23, 2014 2:06 pm

Jerry wrote:45

Planned to run 15 Sunday, but it was raining, not my fault.

And I did change door lock to a password one. No more key to carry...
1234?
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Your Week in Training Jun 16 - 22 Empty Re: Your Week in Training Jun 16 - 22

Post  mountandog Mon Jun 23, 2014 2:24 pm

Jim Lentz wrote:
Jerry wrote:45

Planned to run 15 Sunday, but it was raining, not my fault.

And I did change door lock to a password one. No more key to carry...
1234?
1234 - ha > way too complicated for Jerry.  0000
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Your Week in Training Jun 16 - 22 Empty Re: Your Week in Training Jun 16 - 22

Post  mountandog Mon Jun 23, 2014 2:26 pm

pulled hamstring again on last corner of last 400 during my first speedwork of the spring.  Dang.   Only got to 48 miles for the week as opposed to the goal of 60.  Recovering nicely though so I must not have strained it so badly.  Will be a couple of weeks for sure before I can let it rip.
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Your Week in Training Jun 16 - 22 Empty Re: Your Week in Training Jun 16 - 22

Post  mountandog Mon Jun 23, 2014 2:28 pm

KBFitz wrote:Day miles  type .
Mon     - 
Tue     - 
Wed     - 
Thu     - 
Fri     - 
Sat     4  speed 70°F 2 x 700m hill repeats 5% average grade.
Sun     -        Danced with many in Abuja as Nigeria won. Drink and song trumped running.
Week    4
YTD   874
Its always fun to be in a foreign country during world cup.  I was in Germany for the last one.  What a blast when the home team wins.  Sounds like fun.
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Your Week in Training Jun 16 - 22 Empty Re: Your Week in Training Jun 16 - 22

Post  fostever Tue Jun 24, 2014 6:04 pm

M-6mi
Tu-7mi group tempo @7:15 ave pace (12mi bike)
W- off
Th-6mi easy
F-off
Sa-11mi group run
Su- strength workout
30mi wk 727 YTD
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Your Week in Training Jun 16 - 22 Empty Re: Your Week in Training Jun 16 - 22

Post  Schuey Wed Jun 25, 2014 10:09 am

Chicago Marathon Week 17

Monday 6/16

Am 8.25 miles easy 1:00:56 (7:23 avg. pace)
Pm 5.13 miles easy 37:01 (7:13 avg. pace)

Plus core workout

Tuesday 6/17

Pm 11.02 miles Progression run 1:16:01 (6:54 avg. pace)

(3mi w/u, 6mi progression (to HM pace), 2 mi c/d)
3mi w/u 21:37 (7:12 avg. pace)
6mi progression (6:54, 6:55, 6:53, 6:20, 6:15, and 6:09)
2.02mi c/d 14:45 (avg. pace 7:18)

Wednesday 6/18

Pm 13.10 miles easy 1:37:21 (7:26 avg. pace)

Plus core workout

Thursday 6/19

Pm 8.10 miles recovery 1:04:02 (7:54 avg. pace)

Friday 6/20

16.50 mile Long run w 3x2mi 1:56:26 (7:03 avg. pace)

3x2mi w/2:00 moderate between sets in the middle of the run 12:41 (6:21), 12:24 (6:12), and 12:02 (6:00)
 
Also 8 miles of this run was done on the Potto trail

Saturday 6/21

Am 10 miles easy 1:28:27 (8:50 avg. pace) on the Potto trails


Pm 5 miles recovery on the Potto trails (no watch died)  

Plus core workout 

Sunday 6/22

Am 8 miles easy on the Potto trails (no watch dead)

Pm 5 miles recovery (no watch)


Note to self remember to charge watch before going camping and trail running!!

Goal mileage for the week 94 actually 94
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Your Week in Training Jun 16 - 22 Empty Re: Your Week in Training Jun 16 - 22

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